What Part of the Bicep Do EZ Bar Curls Work?

Ever stood in front of the mirror mid-rep and wondered whether those EZ bar curls are really building the peak you’re after? Or maybe you feel them more in your forearms and want to know if you’re doing something wrong. If you’ve asked yourself “what part of the bicep do EZ bar curls work,” you’re not alone — and this guide will clear it up with practical tips you can use in your next arm workout.

Quick preview: What you’ll learn

We’ll break down the anatomy of the arm, explain exactly which muscles EZ bar curls target, cover grip and technique adjustments to shift emphasis (peak vs. thickness), give workout variations and sets/reps suggestions, and share lifestyle habits that maximize biceps growth.

Understanding the anatomy: the biceps and nearby helpers

Before we dive into the exercise itself, a short anatomy refresher helps you train smarter.

• Biceps brachii: The familiar two-headed muscle on the front of your upper arm — the long head contributes to the “peak,” the short head to the inner fullness.
• Brachialis: Lies underneath the biceps; when developed, it pushes the biceps up and increases overall arm thickness.
• Brachioradialis & forearms: Assist in curling movements, especially with neutral or pronated grips.

What part of the bicep do EZ bar curls work?

EZ bar curls primarily target the biceps brachii (both long and short heads) and the brachialis. Because the EZ bar forces your hands into a semi-supinated (angled) grip, it places slightly different emphasis compared to straight-bar or dumbbell curls:

• Moderate emphasis on the short head (inner biceps) due to the angled grip.
• Good recruitment of the brachialis, helping with overall arm thickness.
• Less stress on the wrists compared to straight-bar curls, which can improve comfort for many lifters.

Long head vs short head: what you’ll feel

If your wrists are angled outward slightly, you may feel more engagement in the short head (inner sweep). To bias the long head (peak), use a slightly narrower grip and focus on curling with a full supination at the top of the movement.

Grip, form and technique: small changes, big differences

Technique controls which part of the biceps gets the load. Here’s how to tweak it:

• Narrow grip: Tends to place more emphasis on the long head and the peak as you curl.
• Wide grip: Shifts more load to the short head and inner biceps.
• Controlled tempo: Slow eccentric (3–4 seconds down) increases time under tension for hypertrophy.
• Full range of motion: Fully extend at the bottom and squeeze at the top to maximize muscle fiber recruitment.
• Avoid cheating: Minimal body swing preserves biceps tension; if you need momentum, reduce the weight.

Benefits of EZ bar curls vs other curl variations

Why include the EZ bar in your program?

• Wrist comfort: The angled grip reduces pronation stress, great for lifters with wrist pain.
• Balanced development: It targets both long and short heads while picking up the brachialis.
• Versatility: Use as a heavy strength-builder, a hypertrophy tool, or a burn-out finisher.

Practical workout variations and sample sets

Here are ways to use EZ bar curls in different phases of training.

Strength-focused

• 3–5 sets of 4–6 reps
• Heavier weight, full control, longer rest (2–3 minutes)

Hypertrophy-focused

• 3–4 sets of 8–12 reps
• Tempo 2:1:3 (concentric:pause:eccentric), short rest (60–90 seconds)

Finisher / burnout

• Drop sets: 3 drops to failure
• 21s with EZ bar: 7 bottom-half reps, 7 top-half reps, 7 full-range reps

Real-world example: How I added an inch to my upper arm

One client I coached added 1″ to their upper arm in 12 weeks by swapping a straight bar for the EZ bar in their arm day, focusing on strict form and progressive overload. We alternated heavy 6-rep days with hypertrophy 10-rep days and added brachialis work (hammer curls) twice a week. Consistent nutrition and recovery sealed the deal.

Training tips that actually work

• Progressive overload: Track weight or reps week-to-week — even small increases add up.
• Mix grips: Alternate narrow and wide EZ bar grips every 2–4 weeks to hit both heads.
• Include accessory lifts: Add hammer curls and preacher curls to balance peak and thickness.
• Prioritize recovery: Sleep, protein, and low inflammation keep gains coming.

Nutrition and lifestyle for better arm growth

Muscle-building isn’t just about the gym. Aim for:

• Protein: 0.7–1.0g per pound of bodyweight daily, spread across meals.
• Calories: Slight surplus for hypertrophy (200–300 kcal/day above maintenance).
• Hydration and sleep: 7–9 hours of sleep and plenty of water to aid recovery.

For program designs that pair well with EZ bar focus days, check out our workout routines and adjust nutrition with tips from our nutrition guides. For holistic recovery and stress management, see our wellness tips.

Frequently Asked Questions

1. Are EZ bar curls better for bicep peak than dumbbell curls?

Not inherently. EZ bar curls are excellent for comfort and balanced development, but dumbbell curls allow for greater supination at the top, which can better isolate the long head for peak development. Use both in your program for best results.

2. Why do I feel EZ bar curls more in my forearms?

If your forearms are dominating, you might be using a grip that’s too tight or too much momentum. Reduce the weight, focus on elbow stability, and try a lighter set with strict form. Also include wrist and forearm mobility work.

3. How often should I train biceps with EZ bar curls?

Two times per week is effective for most lifters — one session focused on heavier strength work and another on hypertrophy or higher volume. Allow 48–72 hours between intense arm sessions for recovery.

Conclusion: Where EZ bar curls fit into your plan

So, what part of the bicep do EZ bar curls work? They target the biceps brachii (both heads) and the brachialis, offering a comfortable, versatile option for building both peak and thickness depending on your grip and technique. Add them to a balanced arm program, dial in your form, and support training with smart nutrition and recovery.

Ready to optimize your arm day? Try the sample variations above and track progress for four weeks. If you want structured programs and meal plans tailored to your goals, check our workout routines and nutrition guides — or start today with a focused EZ bar session and tell us how it goes.